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Join Coach Cady for a workout on your Concept2 equipment! We’ve got over 100 unique workouts for you to try out. This podcast is produced by Leah Kelleher. Episodes are titled by NAME - DURATION, MACHINE - CATEGORY.
Episodes
Tuesday Jan 29, 2019
Tuesday Jan 29, 2019
WORKOUT 7:
Rate Climb Warm Up (14 minutes)
4 X 2 Minute Intervals with 1 Minute Rest in between
Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.
Interval 1: 1 Minute @ 30, 1 Minute @ 34
Interval 2: 1 Minute @ 34, 1 Minute @ 38
Interval 3: 1 Minute @ 38, 1 Minute @ 42
Interval 4: 1 Minute @ 42, 1 Minute @ 46
Interval 5: 1 Minute @ 46, 1 Minute @ 50
Work (15 minutes) We find more and more power inside our movement at 3 different Stroke Rates. The stronger we can brace through our middle, the more direct we can apply our power.
15 X 30 Second Intervals with 30 Seconds Rest in between
First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5)
Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5)
Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5)
Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).
Please read the following before participating.
Tuesday Jan 22, 2019
Tuesday Jan 22, 2019
WORKOUT 6: Come test each damper setting and find power outside your comfort zone.
Warm Up (10 minutes) - 10 Minute Steady State @24 Stroke Rate
Work (~25 minutes) - During this workout we will experience what each damper setting feels like. We will hold our stroke rate steady, our power output steady and will see how changing the damper will effect the way we work the machine. Changing the Damper, changes the environment you are working in. You provide the resistance in that environment. This is a great workout to figure out actually how you work with the flywheel.
First,
10 X 1 Minute Intervals with 30 Seconds Rest in between
Power will remain at Moderate Intensity* (working in Watts)
Stroke Rate will remain at 24 strokes/minute
Damper will adjust each interval: @10 / @8 / @6 / @4 / @2 / @1 / @3 /@5 / @7 / @9
Then,
5 Minute Steady State at Moderate+ Intensity @Damper Setting of your choice
*Moderate Intensity for you may look very different than someone else's Moderate Intensity. The way I would describe this is a 6 - 8 on a scale of 1 to 10 if you were to rate your perceived exertion. Where there is room to push harder if I asked you to, and your effort is no walk in the park.
Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).
Please read the following before participating.
Tuesday Jan 15, 2019
Tuesday Jan 15, 2019
WORKOUT 5: Let's put that machine to work! A FULL hour of work that is...
Warm Up (15 minutes) - 3 Rounds: 3 Minutes of Work, followed by 2 Minutes of Rest
Work (~45 minutes) - This workout will require some pacing practice. Each interval starts off at an easy intensity, gradually building in power as well as stroke rate for a moderate intensity, and finishes off with an even higher intensity and higher stroke rate. We will find a full recovery before we attempt the next interval.
5 X 6 Minute Intervals with ~3 minutes of Rest in between
Each Interval looks like this:
3 Minutes at an Easy Intensity (Stroke Rate of 24)
2 Minutes at a Moderate Intensity (Stroke Rate of 26)
1 Minute of a Hard Intensity (Stroke Rate of 28)
Then, we rest. We do this 5 times.
Need a set of eyes on your technique? Have questions about your form?
Find a Certified Instructor in your area (US and Canada Only): Click Here
Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).
Please read the following before participating.
Tuesday Jan 08, 2019
Tuesday Jan 08, 2019
WORKOUT 4: Short on time? You can still workout! Join us on the Concept2 Indoor Rower.
Warm Up (5 minutes) - 5 Rounds: 30 seconds of Work, followed by 30 seconds of Rest
Work (~20 minutes) - This segment is a practice of control over your intensity. Because it is a continuous effort for just about 8 minutes, your intensity needs to support the duration. As we move through this workout, you are to find a moderate intensity to maintain for the 1:40, high enough to feel challenging, but low enough to be able to push a little harder through several 20 second bursts, to then come right back to your moderate intensity. After a 2 minute break, we do it again!
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 2:00 minutes Full Rest
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
1:40 minutes Steady State, 20 seconds of Power
There it is, short and sweet! Enjoy your workout!!
Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).
DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.
USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.
Tuesday Jan 01, 2019
Tuesday Jan 01, 2019
WORKOUT 3: A packed full hour of work on the Concept2 Indoor Rower.
Warm Up ~ 7 minutes - we get right into the swing of things with some steady rowing. Through our warm up we will add in some intensity with stroke sets of power 10s.
Work ~ 30 minutes - we have 3 sets of varying interval lengths. We will take 2 - 4 minutes to recover in between each set. We work to maintain a stroke rate of 24 for the entire workout.
Set 1: 12 Minutes - 6 Intervals of 1 Minute of Max Calories, with 1 Minute Rest to Recover
Set 2: 10 Minutes - 5 Intervals of 90 Seconds of Max Calories, with 30 Seconds to Recover
Set 3: 8 Minutes of Continuous work, increasing intensity (Cal/Hour) every 2 Minutes
All Rest (between intervals or between sets) can be completely off the machine or just a light effort.
Each "Power" effort should feel challenging, but make sure it's an intensity that you can hold steady for the duration of the segment. This is an effort that you probably cannot carry out a conversation during.
Enjoy your workout!!
Remember, feedback is important! Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).
DISCLAIMER OF LIABILITY: Concept2 specifically DISCLAIMS LIABILITY FOR INCIDENTAL OR CONSEQUENTIAL DAMAGES and assumes no responsibility or liability for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content on this website. Concept2 assumes or undertakes NO LIABILITY for any loss or damage suffered as a result of the use, misuse or reliance on the information and content on this website.
USE AT YOUR OWN RISK: This website is for informational purposes only. Consult a physician before performing any exercise program, including the programs on this website. It is your responsibility to evaluate your own medical and physical condition, or that of your clients, and to independently determine whether to perform, use or adapt any of the information or content on this website. Any exercise program may result in injury. By voluntarily undertaking any exercise displayed on this website, you assume the risk of any resulting injury.